CrossFit Mettle and Honor – NCX Warm-up (No Measure) 5 Minutes 25 Single unders 10 Scap Pull ups 10 Pike push ups 10 Air Squats Metcon (Time) “Fatal 40” 40 Wall balls 20/14 40 Hang Cleans 95/65 40 Pull ups 40 Deadlifts 40 Push ups 40 Box Jumps 40 KBS 55/35 40 Toes To Bar 40 Air Squats 40 Hang Snatches 40 Double Unders 40 Sit Ups 40 BurpeesRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY Row 2k Immediately into… ON A 20:00 RUNNING CLOCK… Hike, Walk, or Jog with 20# Weight Vest. Outdoors if Possible. (No Measure) B. NC60 Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Cap, move quick)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees Power Skip *20’ for each drill, light jog back to starting position into… AMRAP x 4 MINUTES 10 Box Step Ups 5 Up Downs 5 Dbl DB Deadlift 5 DB Hang Power Cleans Into… 200m Run Workout Metcon (AMRAP – Reps) 5 SETS FOR REPS 1:00 Max DB Up Down + Power Clean (50/35)|(35/25) 1:00 Max DB Front Rack Hold 1:00 Max Box Jumps (24/20) 3:00 to Run 400m* *Rest remainder of the 3:00 before starting the next set. (Score is Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 400m Walk...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20 Single Unders 10/8 Cal Bike 10 Broad Jumps 10 Barbell Upright Rows Strength Hang Power Clean (6-6-4-4-2) 6-6-4-4-2* Hang Power Clean *Keep weight moderate-heavy. (Score is Weight) Workout Metcon (Time) FOR TIME* 300 Double Unders 100/75 Cal Bike 50 Hang Power Cleans (135/95)|(95/65) *Partition sets/reps in any order to complete for time. (Score is Time) ()Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1: :50 Cal Row MIN 2: :50 Up-Downs Over Bar MIN 3: :50 Barbell Good Morning MIN 4: :50 Jumping Lunges MIN 5: :50 Inchworms + Push-Ups Strength Deadlift (6-6-6-6-6-6) EVERY 2:00 x 6 SETS* 6 Deadlift *Start heavier and end heavier than last week. . (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 50/40 Cal Row 25 Deadlifts (155/105)|(115/75) 15 Burpees Over Bar -Hard Cap 15:00- (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more